Thursday February 17th
22.02.17
INTENDED STIMULUS
Aim to get 8-12 rounds in this workout.
Each round should take around 1 minute give or take 15 seconds.
Advanced athletes are pushing the pace from beginning with little strategy in mind other than moving fast.
Testing midline endurance during the pre workout skill.
Remember “max” doesn’t mean till failure. To be consistent over the 2 rounds you will need to leave a few reps in the tank.
RX
AMRAP 10:
8 pull-ups
6 sit-ups
4 burpee box step-overs (24/20 in)
LEVEL 2
AMRAP 10:
8 sit-ups
6 pull-ups
4 burpee box step-overs (20/18 in)
LEVEL 1
AMRAP 10:
8 ring rows
6 sit-ups
4 burpee box step-overs (18/12 in)
SKILL WORK
Pre-workout:
2 sets:
Max unbroken toes-to-bars/knees-to-chest/knees-to-waist
– Rest 3:00 between sets.
STRETCHING
1 set:
1:00 doorway pec-stretch/side
1:00 PVC Cuban presses
WHITE BOARD BRIEF
Target rounds | 8-12 rounds
Today’s workout is relatively low skilled and high paced workout. We’re looking for intensity in today’s workout so no movement should slow the athletes down. Each round should take between :45 and 1:15
For athletes who want to perform kipping pull-up, ensure they’re able to hold at least 2 sets of 3 reps each time. If not, either lower the volume or modify the movement. A lot of athletes will do the pull-ups unbroken, keep that in mind when selecting a modification.
There will be a ton of transitions in today’s workout, push athletes to take very short break between movements as resting even an extra second each time will add up.
